FitSugar

Save the Guts: Roast Your Pumpkin Seeds

FitSugar — Thu, 22 Oct 2009 07:00:00 -0700

Before you throw out the guts of that jack-o'-lantern you've carved, try this basic, healthy recipe for roasted pumpkin seeds.

Pumpkin seeds are loaded with nutrients. They're high in both plant sterols, which may help lower cholesterol, and phytochemicals, which promote prostate health. Pumpkin seeds are a good source of protein, fiber, potassium, and magnesium. Try them alone, toss over a salad, or get creative.

To see the recipe and get ideas on how to spice 'em up, read more.

Basic Roasted Pumpkin Seeds
original recipe

Remove pulp by rinsing the seeds through a strainer, and make sure they are dry before roasting.

Liven up this basic recipe by tossing the seeds with additional herbs and seasonings. Use about one tablespoon of seasoning for every two cups of roasted pumpkin seeds, but you can adjust to taste. For a twist, try adding these seasonings to the basic recipe:

Barbecue seasonings
Curry spices
Cinnamon, ginger, and sugar
Garlic powder and cayenne pepper
Parmesan cheese
Brown sugar, chili powder, and nutmeg

Ingredients

2 cups pumpkin seeds
2 teaspoons canola oil
Salt to taste
Optional seasonings to taste

Directions

Preheat oven to 350 degrees.
In a large bowl, toss pumpkin seeds with canola oil and salt. (At this stage also add any additional seasonings to the mix)
Spread pumpkin seeds evenly onto a baking sheet in one layer.
Bake for about 20 minutes, until the seeds are crisp, stirring every few minutes.
Remove from the oven and if desired, re-season to taste.

Print recipe with images | without images

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Warm Spinach Salad With Grilled Shrimp, Almonds, And Dried Cranberries

justingirl1989 — Mon, 14 Jul 2008 05:36:41 -0700

Try this healthy lite spinach salad! Let's not forget all the great health benefits that spinach has to offer.

Like other dark greens, spinach is an excellent source of beta-carotene, a powerful disease-fighting antioxidant that's been shown, among other things, to reduce the risk of developing cataracts. It fights heart disease and cancer as well. As a dark, leafy green, spinach possesses several important phytochemicals, including lutein, which helps prevent age-related macular degeneration. Spinach also contains lipoic acid, which helps antioxidant vitamins C and E regenerate. Because of its role in energy production, lipoic acid is being investigated for regulating blood sugar levels. Served raw, spinach is a good source of vitamin C, another powerful antioxidant.

Serves: 2 Prep Time: 5 minutes Cook Time: 10 minutes

Ingredients:

1 package baby spinach (about 10 oz.)
Nonstick cooking spray ¼ cup red onion, sliced
1 clove garlic, minced
8 oz. raw shrimp, peeled and deveined
¼ cup dried cranberries
3 tablespoons balsamic vinegar
A pinch of salt Two pinches of pepper
2 packets of Splenda
¼ cup sliced almonds
¼ cup feta cheese
Directions:

Coat a medium saucepan with nonstick spray and place over medium-high heat.
Cook onion in the pan for 2 to 3 minutes; add garlic and cook for an additional 15-30 seconds.
Toss in shrimp and cook for 2 to 3 minutes or until shrimp are bright pink.
Add cranberries and vinegar, and deglaze the pan by lightly scraping up the brown bits from the bottom.
Stir in salt, pepper, and sweetener.
Place the spinach in a large bowl; pour the mixture over the leaves and toss to coat.
Add almonds and feta cheese and toss.
Transfer to individual plates or bowl to serve

http://fitceleb.imnotobsessed.com/2008/07/13/warm-spinach-salad-with-gri...

Finding the Best Way to Cook All Those Vegetables

tdsollog — Tue, 20 May 2008 18:34:10 -0700

Finding the Best Way to Cook All Those Vegetables
From the NY Times:
http://www.nytimes.com/2008/05/20/health/nutrition/20well.html?th&emc=th
By TARA PARKER-POPE
Published: May 20, 2008
By now, most people know they should be eating more vegetables. But are there ways to get more from the vegetables you already eat?

A growing body of research shows that when it comes to vegetables, it’s not only how much we eat, but how we prepare them, that influences the amount of phytochemicals, vitamins and other nutrients that enter our body.

The benefits are significant. Numerous studies show that people who consume lots of vegetables have lower rates of heart disease, hypertension, diabetes, eye problems and even cancer. The latest dietary guidelines call for 5 to 13 servings - that is two and a half to six and a half cups a day. For a person who maintains her weight on a 2,000-calorie-a-day diet, this translates into nine servings, or four and a half cups a day, according to the Harvard School of Public Health. But how should they be served?

Surprisingly, raw and plain vegetables are not always best. In The British Journal of Nutrition next month, researchers will report a study involving 198 Germans who strictly adhered to a raw food diet, meaning that 95 percent of their total food intake came from raw food. They had normal levels of vitamin A and relatively high levels of beta carotene.

But they fell short when it came to lycopene, a carotenoid found in tomatoes and other red-pigmented vegetables that is one of the most potent antioxidants. Nearly 80 percent of them had plasma lycopene levels below average.

“There is a misperception that raw foods are always going to be better,” says Steven K. Clinton, a nutrition researcher and professor of internal medicine in the medical oncology division at Ohio State University. “For fruits and vegetables, a lot of times a little bit of cooking and a little bit of processing actually can be helpful.”

The amount and type of nutrients that eventually end up in the vegetables are affected by a number of factors before they reach the plate, including where and how they were grown, processed and stored before being bought. Then, it’s up to you. No single cooking or preparation method is best. Water-soluble nutrients like vitamins C and B and a group of nutrients called polyphenolics are often lost in processing. For instance, studies show that after six months, frozen cherries have lost as much as 50 percent of anthocyanins, the healthful compounds found in the pigment of red and blue fruits and vegetables. Fresh spinach loses 64 percent of its vitamin C after cooking. Canned peas and carrots lose 85 percent to 95 percent of their vitamin C, according to data compiled by the University of California, Davis.

Fat-soluble compounds like vitamins A, D, E and K and the antioxidant compounds called carotenoids are less likely to leach out in water. Cooking also breaks down the thick cell walls of plants, releasing the contents for the body to use. That is why processed tomato products have higher lycopene content than fresh tomatoes.

In January, a report in The Journal of Agriculture and Food Chemistry concluded that over all, boiling was better for carrots, zucchini and broccoli than steaming, frying or serving them raw. Frying was by far the worst.

Still, there were tradeoffs. Boiling carrots, for instance, significantly increased measurable carotenoid levels, but resulted in the complete loss of polyphenols compared with raw carrots.

That report did not look at the effects of microwaving, but a March 2007 study in The Journal of Food Science looked at the effects of boiling, steaming, microwaving and pressure cooking on the nutrients in broccoli. Steaming and boiling caused a 22 percent to 34 percent loss of vitamin C. Microwaved and pressure-cooked vegetables retained 90 percent of their vitamin C.

What accompanies the vegetables can also be important. Studies at Ohio State measured blood levels of subjects who ate servings of salsa and salads. When the salsa or salad was served with fat-rich avocados or full-fat salad dressing, the diners absorbed as much as 4 times more lycopene, 7 times more lutein and 18 times the beta carotene than those who had their vegetables plain or with low-fat dressing.

Fat can also improve the taste of vegetables, meaning that people will eat more of them. This month, The American Journal of Preventive Medicine reported on 1,500 teenagers interviewed in high school and about four years later on their eating habits. In the teenage years, many factors influenced the intake of fruits and vegetables. By the time the study subjects were 20, the sole factor that influenced fruit and vegetable consumption was taste. Young adults were not eating vegetables simply because they didn’t like the taste.

“Putting on things that make it taste better - spices, a little salt - can enhance your eating experience and make the food taste better, so you’re more likely to eat vegetables more often,” Dr. Clinton said.

Because nutrient content and taste can vary so widely depending on the cooking method and how a vegetable is prepared, the main lesson is to eat a variety of vegetables prepared in a variety of ways.

As Susan B. Roberts, director of the energy metabolism laboratory at the Tufts University Friedman School of Nutrition, put it, “Eating a variety of veggies is especially important so you like them enough to eat more.”

well@nytimes.com

Health Benefits of Common Beans

music_jewel321 — Mon, 03 Mar 2008 10:25:04 -0800

By Dr. Michael T. Murray

Michael T. Murray, N.D., is widely regarded as one of world's leading authorities on natural medicine. A prolific author, Dr. Murray has written over 20 books on health and nutrition including the best-selling Encyclopedia of Natural Medicine and his latest book The Encyclopedia of Healing Foods. Dr. Murray is also Director of Product Development and Education for Natural Factors one of the leading manufacturers of natural products.

INTRODUCTION
Legumes (beans) are among the oldest cultivated plants. In fact, fossil records demonstrate that prehistoric people domesticated and cultivated legumes for food. Today, this extremely large category of vegetables contains over 13,000 species and is second only to grains in supplying calories and protein to the world's population. Compared to grains, legumes supply about the same number of total calories, but usually provide 2-to-4 times as much protein.

Legumes are often called "the poor people's meat," however, they might be better known as the "healthy people's meat." Many legumes, especially soybeans, are demonstrating impressive health benefits. Diets rich in legumes are being used to lower cholesterol levels, improve blood glucose control in diabetics, and reduce the risk of many cancers. Legumes contain many important nutrients and phytochemicals, and when combined with grains, they form a complete protein. According to studies conducted by the United States Department of Agriculture, richly colored dried beans offer a high degree of antioxidant protection (see below). In fact, small red kidney beans rated the highest just ahead of blueberries.

The soybean, thanks largely to the United States is now the most widely grown and utilized legume, accounting for well over 50% of the world's total legume production. In terms of dollar value, the soybean is the United States' most important crop, ranking above corn, wheat, and cotton.

A QUICK PRIMER ON COMMON BEANS
Common beans are variants of Phaseolus vulgaris and include black, kidney, lima, mung, navy, pinto, and string (or snap) beans. All of the varieties of Phaseolus vulgaris originated in Peru over 7,000 years ago, and were then spread by migrating bands of Native Americans into Latin and North America. The early explorers and settlers of the 15th, 16th, and 17th centuries were introduced to these beans by the natives. In fact, the basic recipes for Boston baked beans and succotash were derived from those used by Native Americans. Common beans were then introduced into Europe in the 15th century by Spanish explorers returning from their voyages to the New World. They were subsequently spread to Africa and Asia by Spanish and Portuguese traders.

As common beans are a very inexpensive form of good protein, they have become popular in many cultures throughout the world. However, their use as a health promoting food today seems to have been eclipsed by the growing popularity of soybeans and soy foods. Nonetheless, there is an emerging appreciation on the benefits of consumption of beans based upon the results of recent scientific investigations. One of the big differences between the common bean and the soybean is the absence of phytoestrogens and goitrogens in common beans.

The key nutritional benefits of common beans are quite similar to those discussed above for soybeans except that they are much lower in fat content-usually only 1-to-2%. Their protein content and quality is quite similar though. Common beans also offer an excellent source of complex carbohydrate and fiber. They are a very good source of folic acid and molybdenum. Common beans are also a good source of phosphorus, iron, protein, magnesium, manganese, and potassium.

HEALTH BENEFITS
The major health benefit of common beans is their rich source of cholesterol-lowering fiber. In addition to lowering cholesterol, the high fiber content of beans prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance, or hypoglycemia.

The common beans’ contribution to heart health lies not just in their fiber, but in the significant amounts of antioxidants, folic acid, vitamin B6, and magnesium these beans supply. Folic acid and B6 help lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. Elevated blood levels of homocysteine are an independent risk factor for heart attack, stroke, or peripheral vascular disease, and are found in between 20-to-40 percent of patients with heart disease.

Intake of common beans is also protective against cancer. In one analysis of dietary data collected by validated food frequency questionnaires in 1991 and 1995 from 90,630 women in the Nurses Health Study II researchers found a significant reduced frequency of breast cancer in those women who consumed a higher intake of common beans or lentils. That was not surprising, what was surprising was that only beans and lentils seemed to offer protection. Intake of tea, onions, apples, string beans, broccoli, green pepper, or blueberries had not protective effct. Eating beans or lentils two or more times per week was associated with a 24% reduced risk of breast cancer.

The largest USDA study of food antioxidants reveals common beans are amoung the best sources. Researchers with the United States Department of Agriculture analyzed antioxidant levels in over 100 different foods. Each food was measured for antioxidant concentration as well as antioxidant capacity per serving size. Base upon the results, the USDA has provided a list of the top 20 ranking of foods by antioxidant capacity. Several common beans appear within the list including small red beans at the top.

USDA Ranking of Foods by Antioxidant Capacity

1 Small Red Bean (dried) Half cup: 13727
2 Wild blueberry 1 cup: 13427
3 Red kidney bean (dried) Half cup: 13259
4 Pinto bean Half cup: 11864
5 Blueberry (cultivated) 1 cup: 9019
6 Cranberry 1 cup (whole): 8983
7 Artichoke (cooked) 1 cup (hearts): 7904
8 Blackberry 1 cup: 7701
9 Prune Half cup: 7291
10 Raspberry 1 cup: 6058
11 Strawberry 1 cup: 5938
12 Red Delicious apple One: 5900
13 Granny Smith apple One: 5381
14 Pecan 1 ounce: 5095
15 Sweet cherry 1 cup: 4873
16 Black plum One: 4844
17 Russet potato (cooked) One: 4649
18 Black bean (dried) Half cup: 4181
19 Plum One: 4118
20 Gala apple One: 3903

LEGUMES AND FLATULENCE
One of the problems with legumes is increased intestinal flatulence (gas) or intestinal discomfort. Most humans pass gas a total of 14 times per day, with a total of 1 pint. About half of the gas is swallowed air and another 40% is carbon dioxide given off by bacteria in the intestines. The remaining 10% is a mixture of hydrogen, methane, sulfur compounds, and by-products of bacteria, such as indoles, skatoles, ammonia, and hydrogen sulfide. It is this last fraction that is responsible for the offensive odors.

The flatulence causing compounds in legumes are primarily oligosaccharides, which are composed of 3-to-5 sugar molecules linked together in such a way that the body cannot digest or absorb them. Because the body cannot absorb or digest these oligosaccharides, they pass into the intestines where bacteria break them down. Gas is produced by the bacteria as they digest the oligosaccharides. Navy and lima beans are generally the most offensive.

The amount of oligosaccharides in legumes can be significantly reduced by properly cooking or sprouting them. In other words, the amount of flatulence produced by legumes can be dramatically reduced by proper cooking. If you still experience increased flatulence when you eat legumes even if they are cooked properly, you may wish to try a commercial enzyme preparation such as MultiEnzyme from Natural Factors or Beano.

COOKING COMMON BEANS
Although most beans can be purchased precooked in cans, cooking your own offers significant economical, as well as possibly health, benefits. Cooking your own will produce 3 times the amount compared to canned products.

Dried beans are best prepared by first soaking them overnight in an appropriate amount of water in the refrigerator to prevent fermentation. Soaking will usually cut the cooking time dramatically. If soaking overnight is not possible, here is an alternate method: place the dried legumes in an appropriate amount of water in a pot, for each cup of dried legumes add 1/4 teaspoon of baking soda, bring to boil for at least 2 minutes, and then set aside to soak for at least 1 hour. The baking soda will soften the legumes and help breakdown the troublesome oligosaccharides. The baking soda will also help reduce the amount of cooking time. Be forewarned, however, beans cooked using the quick soak and no soak methods may split or develop a slightly mushy consistency. For beans that retain an even shape, ideal texture, and tender, creamy bite without mushiness, overnight soaking is the optimal method. Also beans that have not been presoaked may need some additional water, about ¼ to ½ cup per cup of beans, to replace the water that evaporates as steam during their longer cooking process.

Before cooking presoaked beans, regardless of soaking method, skim off any skins that floated to the surface, drain the soaking liquid, and then rinse them with clean water. The beans should be brought to a gentle boil and then simmered with a minimum of stirring to keep them firm and unbroken. A pressure cooker or crock pot can also be used for convenience. Regardless of cooking method, do not add any seasonings that are salty or acidic, such as vinegar, wine, tomatoes, or citrus fruits and their juices, until after the beans have been cooked since adding them earlier will make the beans tough and greatly increase the cooking time. Whenever possible, use the cooking liquid as well as the beans. About 35% of the B vitamins and 50% of the folic acid will leach into the liquid when beans are cooked for 1 hour and 15 minutes.

If you are running short on time, you can always use canned beans in your recipes. If the beans have been packaged with salt or other additives, simply rinse them after opening the can to remove these unnecessary additions. Canned beans need to only be heated briefly for hot recipes, while they can be used as is for salads or prepared cold dishes.

References:

Messina MJ. Legumes and soybeans: overview of their nutritional profiles and health effects. Am J Clin Nutr. 1999;70(Suppl.3):439S-450S.

Adebamowo CA, Cho E, Sampson L, et al. Dietary flavonols and flavonol-rich foods intake and the risk of breast cancer. Int J Cancer 2004;114(4):628-633.

Wu X, Beecher GR, Holden J, et al. Lipophilic and hydrophilic antioxidant capacities of common foods in the United States. J. Agric Food Chem 2004;52;4026-4037.

McIntosh M, Miller C. A diet containing food rich in soluble and insoluble fiber improves glycemic control and reduces hyperlipidemia among patients with type 2 diabetes mellitus. Nutr Rev 2001;59(2):52-5.

Menotti A, Kromhout D, Blackburn H, et al. Food intake patterns and 25-year mortality from coronary heart disease: cross-cultural correlations in the Seven Countries Study. The Seven Countries Study Research Group. Eur J Epidemiol 1999;15:507-15.

The benefits of mushrooms

romaniagrl — Mon, 15 Oct 2007 11:00:54 -0700

Since I was cooking a mushroom quiche today, I decided to do a internet search and find out some more about how mushrooms benefit my diet. I was quite pleased with what I found out! It turns out these rubbery little things pack quite a nutritional punch.

Mushrooms are relatively high in PROTEIN averaging about 20% of their dried mass. They contribute a wide range of essential AMINO ACIDS, are LOW IN FAT (0.3 - 2.0%), HIGH IN FIBER and provide several groups of vitamins, particularly THIAMINE, RIBOFLAVIN, NIACIN, BIOTIN, and ASCORBIC ACID. While nutrients vary from one kind of mushroom to the next, many contain protein, VITAMINS A and C, B-VITAMINS and MINERALS including IRON, SELENIUM, POTASSIUM and PHOSPHORUS. PHYTOCHEMICALS found in some mushrooms are being studied as possible cancer-fighting substances, according to the American Institute for Cancer Research.

Source: whatscookingamerica.net

Calcium! Get Your Calcium Here!

girlA — Thu, 02 Aug 2007 17:01:10 -0700

Green leafy vegetables, beans, calcium-fortified soymilk, and calcium-fortified 100-percent juices are good calcium sources with advantages that dairy products lack. They are excellent sources of phytochemicals and antioxidants, while containing little fat, no cholesterol, and no animal proteins.

Dried figs 10 figs =269 mg
Total cereal, General Mills 3/4 cup =250 mg
Calcium-fortified orange juice* 8 ounces =250 mg
Collards, frozen, boiled 1/2 cup =179 mg
Tofu, raw, firm 1/2 cup =130 mg
Kale, boiled 1 cup =90 mg
Navel orange 1 medium =56 mg
Raisins, golden, seedless 2/3 cup =53 mg
Broccoli, raw 1 cup =42 mg
Broccoli, boiled 1 cup =72 mg
Brussels sprouts, boiled 1 cup =46 mg
Chick peas, canned 1 cup =77 mg
Kidney beans, canned 1 cup =69 mg
Great Northern beans, boiled 1 cup =120 mg
Vegetarian baked beans 1 cup =128 mg
Azuki beans, boiled 1 cup =63 mg
Baked beans, canned 1 cup =128 mg
Butter beans, canned 1 cup =40 mg
Lima beans, boiled 1 cup =32 mg
Navy beans, boiled 1 cup =128 mg
Pinto beans, boiled 1 cup =82 mg
White beans, boiled 1 cup =161 mg
Acorn squash, baked 1/2 cup =45 mg
Beet Greens 1/2 cup =82 mg
Blackeyed peas 1 cup =42 mg
Cabbage green, raw 1/2 cup =25 mg
Carrots, raw 1 medium =19 mg
Cabbage chinese, boiled 1/2 cup =79 mg
Kelp, raw 3.5 oz =168 mg

Source: http://home.bluegrass.net/~jclark/calcium_foods.htm